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Tofu — Nutrients, Health Benefits, And Shopping Tips

Tofu photo

Listonic Team

September 4, 2024

Tofu is a versatile soy-based product rich in protein and other nutrients. Discover how to choose high-quality tofu, learn about its health benefits, including its role in a plant-based diet, and find out the best ways to store it to maintain its texture and nutritional value.

Tofu nutrients

Check the detailed nutritional values of tofu, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 144 kcal

Nutrients per: 100 g% Daily Value*
Carbs2 g0.73%
Fiber1 g3.57%
Sugars1 g2%
Glycemic Index15 -
Protein16 g32%
Sodium7 mg0.3%
Total Fat9 11.54%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes tofu stand out:

16 g

🧀 Good Protein Content

15

🟢 Low Glycemic Index

Tofu facts & tips

🛒
Select tofu based on firmness for different recipes: silken for smoothies, firm for stir-fries.
😋
Tofu, made from coagulated soy milk, is a versatile plant-based protein.
📦
Store unopened tofu in the refrigerator and adhere to the package's expiration date. After opening, place the tofu in an airtight container filled with water, changing the water daily, and consume within one week. For extended storage, tofu can be frozen for up to three months.

Health benefits

Explore how tofu, rich in plant-based protein and essential nutrients, can be a beneficial addition to your meals, supporting a balanced and health-conscious diet.
  • High in protein, providing essential amino acids for muscle growth, repair, and overall body function, making it a great plant-based protein source.
  • Contains healthy fats, including omega-3 fatty acids, which support heart health and reduce inflammation.
  • Rich in essential vitamins and minerals such as calcium, iron, magnesium, and phosphorus, which support overall health and well-being.
  • Supports heart health due to its low saturated fat content and cholesterol-free nature.
  • Contains isoflavones, which have antioxidant properties and may support heart health and reduce the risk of certain cancers.
  • Versatile and easy to prepare, making it a convenient addition to a variety of dishes, from stir-fries to smoothies.
  • Low in calories, making it a nutritious option for weight management and overall health.

Health risks

Recognize the concerns associated with consuming tofu.
  • Potential for allergic reactions in individuals with soy allergies, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
  • Potential for digestive discomfort such as bloating or gas in some individuals, particularly those sensitive to soy or high-fiber foods.
  • Potential for hormonal effects as tofu contains phytoestrogens, which may affect hormone levels in sensitive individuals, particularly when consumed in large quantities.
  • Risk of contamination with genetically modified organisms (GMOs) if the tofu is not sourced from non-GMO or organic soybeans, depending on personal preferences and concerns about GMOs.
  • Low fat content which, while generally beneficial, may result in lower satiety and a tendency to overconsume other foods to feel full.
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How to choose tofu

Tofu should have a smooth texture and a uniform creamy white color. It should be firm yet slightly spongy to the touch, retaining its shape but yielding under pressure. The block should be intact without any cracks or crumbles.

Avoid tofu that is discolored or has a sour smell, as these are indicators of spoilage. Tofu that is overly firm or has visible freezer burn should also be avoided, as it will not have the desirable texture or flavor when cooked.

How to choose tofu

How to store tofu

Tofu should be stored in the refrigerator, fully submerged in water within a sealed container. This helps preserve its freshness for up to one week after opening. Be sure to change the water daily to keep the tofu in optimal condition.

Exposing tofu to air can lead to drying out. Do not keep it in its initial packaging after it has been opened. Use clean utensils and ensure the container is tightly sealed to uphold its quality. Proper storage ensures that tofu remains firm and tasty.

✅ Extra Tip

To further extend tofu’s shelf life, you can blanch it briefly in boiling water before storing it in the refrigerator.

How long does it last?

Tofu can last for 1 week in the refrigerator once opened. For longer storage, tofu can be frozen for up to 3 months. Always keep it in its liquid and tightly sealed to maintain freshness.

What to do with leftovers?

Leftover tofu can be used in a variety of savory and healthy dishes. Add it to stir-fries, salads, or grain bowls for a protein-rich boost, or mix it into a scramble with vegetables and spices for a vegan-friendly breakfast. Tofu is also great when marinated and grilled as a meat substitute in sandwiches, wraps, or tacos.

Use tofu in a soup or stew with vegetables and broth, or blend it into a smoothie with fruits and sweeteners for a creamy texture. If you have a lot of tofu, consider making a batch of tofu nuggets or patties by breading and frying it until crispy. Tofu can also be blended into a dip or spread with herbs, garlic, and lemon, or used as a filling for stuffed vegetables or dumplings. For a quick snack, enjoy tofu with soy sauce and sesame seeds, or mix it into a pasta salad with fresh vegetables and a tangy dressing.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How tofu supports specific health conditions

Tofu is a plant-based protein rich in essential amino acids, promoting muscle health and tissue repair. It is also a good source of calcium, supporting bone health, and iron, promoting blood health. Tofu is low in calories and fat, making it ideal for weight management, and its phytoestrogens may support heart health by reducing cholesterol. Its versatility makes it a key ingredient in both savory and sweet dishes for balanced nutrition.

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